Low-Fat "Not Fried Rice"
A flavorful low-fat fried rice alternative with green onions, toasted pine nuts, and a hint of sherry, perfect for a healthy and satisfying meal.
Ingredients
- 1/2 cup finely chopped onion ⓘ
- 1 teaspoon liquid Butter Buds or chicken broth ⓘ
- 2 cups canned fat-free chicken broth ⓘ
- 1 tablespoon sherry or cooking sherry ⓘ
- 1 tablespoon reduced sodium soy sauce ⓘ
- 4 drops Tabasco sauce ⓘ
- 1 cup uncooked long grain rice ⓘ
- 1/3 cup diagonally sliced green onions
- 1 tablespoon toasted pine nuts
Instructions
- Coat a medium saucepan with Pam cooking spray and place over medium heat until hot.
- Add chopped onion and sauté in liquid Butter Buds or chicken broth for 2 minutes.
- Add 2 cups chicken broth, sherry, soy sauce, and Tabasco sauce; bring to a boil.
- Stir in the uncooked long grain rice and cover.
- Reduce heat and simmer for 25 minutes or until rice is tender and liquid is absorbed.
- Remove from heat and stir in sliced green onions and toasted pine nuts.
Tips & Substitutions
To enhance the flavor, consider adding a teaspoon of garlic powder or some frozen mixed vegetables like peas and carrots. You can substitute the long grain rice with brown rice for added nutrition, but adjust the cooking time accordingly. If you prefer a little more spice, feel free to increase the Tabasco sauce or add some diced bell peppers.
Serving Suggestions
This Low-Fat 'Not Fried Rice' is delicious on its own, but it also pairs beautifully with Zesty Stir-Fried Chicken for a complete meal. You can serve it alongside a fresh garden salad or steamed vegetables for a well-rounded dinner. For a heartier option, consider adding cooked shrimp or tofu.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of chicken broth or water to the rice when microwaving to prevent it from drying out. Stir occasionally while reheating to ensure even warmth.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat "Not Fried Rice" contains roughly 56 calories, with 3g protein, 10g carbohydrates, and 1g fat. It is a good source of vitamin C (17% of the Daily Value). Note that it is relatively high in sodium, at 1540mg per serving (67% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of white rice?
Yes, you can use brown rice, but keep in mind that it requires a longer cooking time. Adjust the liquid and cooking time to ensure the rice is fully cooked and tender.
Is there a vegetarian option for this recipe?
Certainly! You can replace the chicken broth with vegetable broth and skip the Butter Buds, using olive oil instead for sautéing the onions.
How can I make this dish spicier?
To add more spice, increase the amount of Tabasco sauce or incorporate chopped fresh chili peppers. You could also add a pinch of cayenne pepper for a different kind of heat.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).